Wods

SOF WOD Jan 16

By January 15, 2019No Comments

AM

Ruck 2 hour road march, 45#, moderate pace
Then:
30 EMOM
3 wtd chin ups
3 wtd dips
5 T2B

PM

Warm Up:
3:00 Bike or Row

30 banded pull aparts
10 PVC Pass Throughs
10 PVC BTN OHS Grip Strict Press
10 PVC Paused OHS

Empty barbell
2x
5 BTN OHS Grip Strict Press
4 Paused OHS
3 Sotts Press

Then:
8 EMOM:
3 Position Snatch (hip, knee, ground), choose a weight and stick with it
Then:
Every :90 until failure:
5/3 Cal Row
5 KBS 2/1.5
*Add 1 Cal row and 2 KBS every set until failure